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Vitamin A Vitamin D Vitamin E Vitamin K
(Fat Soluble) REMEMBER: Functions Vision, Nerves, Growth Food Sources Liver, Cantaloupe, Sweet Potatoes, Yellow fruits and vegetables Deficiencies Blindness, Stunted Growth, Impaired Immune System Toxicities Loss of Appetite, Blurred Vision, Abdominal Pain, Hair Loss, Joint Pain Vitamin D (Fat Soluble) REMEMBER: Functions Helps body absorb calcium and phosphorus, Helps strengthen bones Food Sources Milk, Milk Products, (Sunlight) Deficiencies Rickets (Bowed Legs), Bones become too weak to support body weight Toxicities Most toxic of all vitamins, Appetite loss, Nausea and vomiting, Kidney damage Vitamin E (Fat Soluble) REMEMBER: Functions Maintains cell membranes Food Sources Fruits and vegetables, Vegetable oils, Fortified grains and cereals, nuts and seeds Deficiencies Nerve deterioration, Can cause anemia in premature babies Toxicities Brain hemorrhages, Stroke, Headaches, Muscle Weakness, Nausea Vitamin K (Fat Soluble) REMEMBER: Functions Helps blood clot Food Sources Dark green leafy vegetables Deficiencies Hemorrhaging Toxicities Breakage of red blood cells which causes skin to turn yellow, (called jaundice in infants-can lead to brain damage)
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Vitamin C (Ascorbic Acid)
(Water Soluble) REMEMBER: Functions Maintains the connective tissue, Protects body against infection Food Sources Citrus fruits, orange juice, strawberries Deficiencies Scurvy, (spots on the skin and bleeding gums), Breakdown of collagen Toxicities Kidney Stones, Interferes with action of Vitamin E B1 (Thiamine) (Water Soluble) REMEMBER: Functions COENZYME, Used for energy metabolism, Nerve function, helps digestive system Food Sources Milk, Bran, Whole grains, Poultry, Fish, Dried beans Deficiencies Beriberi (Swelling in legs, sore muscles, stiffness and weakness) Toxicities None B2 (Riboflavin) (Water Soluble) REMEMBER: Functions COENZYME, Maintains nervous system, Used for energy metabolism Food Sources Milk, Yogurt, Cheese, Green leafy vegetables Deficiencies Premature aging, Cracks in the corner of mouth, Inflammation or tongue and mouth Toxicities None B3 (Niacin) (Water Soluble) REMEMBER: Functions COENZYME, Maintains nervous system, used for energy metabolism Food Sources Milk, eggs, Meat, Fish, Poultry, Whole grains, Enriched grains Deficiencies Pellagra (Skin disorder), Dermatitis Toxicities Diarrhea, Heartburn, Nausea, Ulcers
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Folate (Folic Acid or Folicin)
(Water Soluble) REMEMBER: Functions Makes new cells Food Sources Leafy green vegetables, Legumes, Seeds Deficiencies Can lead to neural tube defects like spina bifida in infants, Anemia, Heartburn, Diarrhea Toxicities Masks B12 B6 (Pyriodoxine) (Water Soluble) REMEMBER: Functions Helps make red blood cells, Good for overall health Food Sources Green leafy vegetables, Animal Protiein Deficiencies Anemia, Abnormal brain wave pattern, Irritability Toxicities Depression, Fatique, Impaired memory B12 (Cobalamin) (Water Soluble) REMEMBER: Functions Helps make new cells, Maintains nerves and cells Food Sources Whole grains, Animal foods Deficiencies Insomnia, Fatigue, Poor nerve function Toxicities Water retention
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Calcium Phosphorus Magnesium Iron
(Macro) REMEMBER: Functions Maintains strength of bones and teeth Food Sources Milk, Milk and dairy products, Dark green leafy vegetables Deficiencies Osteoporosis Toxicities Kidney Stones Phosphorus (Macro) REMEMBER: Functions Helps build body cells, works with calcium Food Sources Dairy products, Grain products, meat Deficiencies Osteoporosis Toxicities Can prevent calcium from working Magnesium (Macro) REMEMBER: Functions Helps build bones, Helps nerves and muscles work normally, Regulates body temperature Food Sources Dark green leafy vegetables, Whole grain products Deficiencies Heart disease, Heart spasms Toxicities Diarrhea, Lack of coordination, Confusion, Coma Iron (Trace) REMEMBER: Functions Helps carry oxygen to the blood, Helps cells use oxygen Food Sources Red meat, Dark green leafy vegetables Deficiencies Anemia, Red blood cells, paleness, weakness Toxicities Heart Disease, Elevated LDL’s
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Sodium Chloride Potassium
(Electrolyte) REMEMBER: Functions Maintains fluid balance in the body Food Sources Salt, Packaged foods Deficiencies Cramps Toxicities High Blood Pressure Chloride (Electrolyte) REMEMBER: Functions Maintains fluid balance in the body Food Sources Salt Deficiencies Can cause convulsions in infants Toxicities High blood pressure Potassium (Electrolyte) REMEMBER: Functions Maintains fluid balance in the body Food Sources Fruits, especially bananas and oranges, Meat, poultry, fish, dry beans, dairy products Deficiencies Irregular heart beat, Loss of appetite, Muscle cramps Toxicities Slowing of the heart beat
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Deficiency Toxicity Water Soluble Fat Soluble
Not enough of something (shortage) Toxicity Too much of something-(Can become toxic or poisonous) Water Soluble Dissolves in water Fat Soluble Dissolves in fat
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Macro Micro or Trace Electrolyte 8 cups (64 fl. oz.) of Water
Large / Big Amount Micro or Trace Electrolyte Electrolyte Minerals that help maintain fluid balance in the body 8 cups (64 fl. oz.) of Water The amount of water you should drink each day
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Dark Greens and Yellows
The color of vegetables that we should eat more of
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DRAW DRAW DRAW DRAW
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DRAW DRAW DRAW DRAW
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DRAW DRAW DRAW DRAW
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ACT ACT ACT ACT
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ACT ACT ACT ACT
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ACT ACT ACT ACT
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ONE WORD ONE WORD ONE WORD ONE WORD
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ONE WORD ONE WORD ONE WORD ONE WORD
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ONE WORD ONE WORD ONE WORD ONE WORD
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